training

Elephant Stretch

Elephant Stretch is a classic Pilates exercise that focuses on stretching the hamstrings , back and shoulders , while strengthening the core muscles . The exercise is great for improving...

Swimming Prep

Swimming Prep is a Pilates exercise designed to strengthen the back , glutes , shoulders and core muscles . The exercise acts as a preparation for the full "Swimming" exercise...

Side Kick Kneeling

Side Kick Kneeling is a classic Pilates exercise that strengthens the hips , glutes , thighs and core . The exercise helps improve stability and balance , while increasing strength...

Control Balance

Control Balance is an advanced Pilates exercise that challenges balance , flexibility and core strength . This exercise works to improve body control and stability , while requiring flexibility and...

Reverse Plank

Reverse Plank is an effective Pilates exercise that focuses on strengthening the core , glutes , shoulders and hamstrings . The exercise helps to improve stability , body control ,...

Play Pull Back

Leg Pull Back is an advanced Pilates exercise that strengthens the core , glutes , shoulders and hamstrings . The exercise challenges both strength and stability throughout the body, and...

Knee Stretches

Knee Stretches is a classic Pilates exercise that focuses on strengthening the core muscles , hips and thighs . The exercise helps improve stability and body control as well as...

Swan Dive

Swan Dive is a classic Pilates exercise that focuses on strengthening the back , glutes , and shoulders . The exercise is great for improving spinal flexibility , body control...

Heel Beats

Heel Beats is a classic Pilates exercise that focuses on strengthening the glutes , lower back and hamstrings . The exercise is great for improving body control , stability and...

Side Plank with Leg Lift

Side Plank with Leg Lift is a challenging Pilates exercise that focuses on strengthening the core , shoulders , hips and thighs . The exercise is excellent for improving balance...

Arm Circles

Arm Circles is a simple but effective exercise that focuses on strengthening the shoulders , upper arms and upper back . The exercise is perfect for warming up the upper...

Magic Circle Chest Squeeze

Magic Circle Chest Squeeze is an effective Pilates exercise that focuses on strengthening the chest muscles , shoulders and upper arms . The exercise uses a Magic Circle (or Pilates...

Double-Leg Lower Lift

The Double-Leg Lower Lift is a classic Pilates exercise that focuses on strengthening the core muscles and improving core stability . The exercise is particularly effective for training the lower...

Single Straight Leg Stretch

The Single Straight Leg Stretch is a classic Pilates exercise that focuses on strengthening the core muscles and improving flexibility in the hamstrings. The exercise helps improve body control and...

Double-Leg Stretch

The Double-Leg Stretch is a classic Pilates exercise that focuses on strengthening the core muscles , especially the abdominal muscles and hips . The exercise helps improve body control ,...

Svømning

Swimming is a classic Pilates exercise designed to strengthen the back , glutes , shoulders and core . This exercise works on body control , balance and stability and helps...

Pelvic Curl

Pelvic Curl is a classic Pilates exercise that focuses on strengthening the abdominal muscles , hips and spine stability . The exercise helps improve core strength , body control and...

Plank to Push-Up

Plank to Push-Up is an intense core and upper body exercise that strengthens the abdominal muscles , chest , shoulders and triceps . This exercise combines the stability training of...

Roll Up

Roll-Up is a classic Pilates exercise that focuses on strengthening the core muscles and improving the flexibility of the spine . The exercise is great for building core control and...

Rolling Like a Ball

Rolling Like a Ball is a classic Pilates exercise that helps improve core control , balance and spine flexibility . The exercise also works as a good massage for the...

Saw

The Saw exercise is a classic Pilates exercise that focuses on strengthening the core , improving the flexibility of the spine and stretching the hamstrings and back muscles . The...

Single Leg Stretch

The Single-Leg Stretch is a classic Pilates exercise that targets the core muscles , especially the rectus abdominis and obliques . It's a valuable exercise for building core strength ,...

Play Circles

Leg Circles is a classic Pilates exercise designed to strengthen the core muscles, improve hip flexibility and promote balance and body control . This exercise works to stabilize the core...

Side-Lying Leg Lifts

Side-Lying Leg Lifts is a classic Pilates exercise and strength exercise that primarily works with the hips , outer thighs and core . This exercise is excellent for strengthening the...

Spine Stretch Forward

Spine Stretch Forward is a basic Pilates exercise that focuses on improving the flexibility of the back and stretching the core and back muscles . This exercise helps to lengthen...

Criss-Cross

Criss-Cross is a classic Pilates exercise that focuses on strengthening the abdominal muscles , especially the obliques , and improving core stability and rotational control . This exercise helps you...

The Hundred

The Hundred is a classic Pilates exercise that focuses on strengthening the core, improving stability and increasing endurance in the abdominal and back muscles. The name refers to the 100...

Standing Triceps Stretch

The Standing Triceps Stretch is a simple and effective exercise that focuses on stretching and loosening up the triceps muscle, which sits on the back of the upper arm. The...

Wall Chest Stretch

The Wall Chest Stretch is a simple and effective stretching exercise that focuses on opening up the **chest muscles** and improving **shoulder mobility**. The exercise is especially beneficial for those...

Scapular Stretch

Scapular Stretch is an effective exercise to stretch and loosen the muscles around the shoulder blades, including the trapezius and rhomboids. This stretch is ideal for those who experience tension...

Reverse Shoulder Stretch

The Reverse Shoulder Stretch is an effective exercise that helps open the chest and stretch the shoulder muscles, especially the back of the shoulders and upper back. This stretch can...

horse Stretch on Foam Roller

Chest Stretch on Foam Roller is an effective exercise that helps open the chest and stretch the muscles along the shoulders and upper back. By using a foam roller, you...

Inner Thigh Stretch

The Inner Thigh Stretch is an excellent exercise that focuses on loosening and stretching the muscles of the inner thighs, especially the adductors. This stretch is ideal for those who...

Standing Hip Flexor Stretch

The Standing Hip Flexor Stretch is an effective exercise that helps stretch and loosen the hip flexors, including the iliopsoas muscle. This stretch is ideal for those who experience tension...

Overhead Reach Stretch

The Overhead Reach Stretch is a simple but effective exercise that helps stretch and lengthen the muscles along the spine, shoulders and sides of the upper body. This stretch is...

Hip Flexor Stretch on Bench

The Hip Flexor Stretch on Bench is an effective exercise to stretch and loosen the hip flexors, especially the iliopsoas muscle, which often gets tight after long periods of sedentary...

Chest Stretch with Hands Behind Back

Chest Stretch with Hands Behind Back is an effective exercise that helps open the chest and stretch the shoulders. This stretch is ideal for those who experience tension in the...

Standing Groin Stretch

The Standing Groin Stretch is an effective exercise that focuses on stretching the inner thighs and groin. This stretch is ideal for improving flexibility in the hips and legs as...

Lateral Hip Stretch

The Lateral Hip Stretch is an effective exercise for stretching and loosening the muscles around the hips and outer thigh, including the glutes and the iliotibial band (IT band). Ideal...

Toe Touch Stretch

The Toe Touch Stretch is a classic stretching exercise that focuses on stretching the hamstrings, lower back and spine. This exercise helps improve flexibility in the lower body and back...

Wrist Extensor Stretch

The Wrist Extensor Stretch is a simple and effective exercise that helps stretch and loosen the muscles in the forearm and wrist. This stretch is ideal for people who experience...

Standing Forward Bend with Clasped Hands

Standing Forward Bend with Clasped Hands is a great exercise for stretching the whole back of the body, especially the hips, shoulders and upper back. By including the hand clasp...

Butterfly Stretch with Spine Roll

Butterfly Stretch with Spine Roll is an effective exercise that combines stretching of the hips and inner thighs with a controlled spinal roll. This exercise helps to release tension in...

Seated IT Band Stretch

The Seated IT Band Stretch is a simple exercise that helps stretch the iliotibial band (IT band), which runs along the outside of the thigh from the hip to the...

Seated Side Stretch

The Seated Side Stretch is a simple and effective stretching exercise that focuses on loosening and lengthening the muscles along the side of the body, especially the obliques and lats....

Standing Quad Stretch with Arm Reach

Standing Quad Stretch with Arm Reach is an effective stretching exercise that focuses on loosening up the quadriceps muscles while simultaneously stretching the hips and lengthening the upper body. By...

Shoulder Blade Squeeze

The Shoulder Blade Squeeze is a simple but effective exercise to strengthen and activate the muscles between the shoulder blades, also known as the rhomboids. This exercise can help improve...

Lat Stretch with Stability Ball

Lat Stretch with Stability Ball is an effective stretching exercise that focuses on loosening and lengthening the latissimus dorsi muscles (lats) as well as the shoulders and back. This stretch...

Runner's Stretch

Seated Calf Stretch with Towel is a simple and effective exercise to stretch the calf muscles and Achilles tendon. This exercise is ideal for those who want to improve calf...

Leaning Side Stretch

The Leaning Side Stretch is an effective stretching exercise that focuses on lengthening and opening the side of the body, including the muscles along the spine, obliques and hips. This...